A white-fleshed sweet potato variety with a drier, starchier, less sweet texture than the orange Beauregard or Jewel varieties common in the US South. Lower in sugar (8g vs. 12g per 100g), higher in resistant starch, and more suitable as a savory side dish. The flavor is gentler and the texture more floury — described as a cross between a white potato and a chestnut.
Standard at any Cuban or Puerto Rican restaurant in Miami, New York, or New Jersey. Available at Latin grocery stores (Winn-Dixie, Sedano's in Florida). Rarer in the Southeast US interior but available online and at specialty stores.
Boniato's lower sugar content and higher resistant starch fraction relative to orange sweet potato makes it a more blood-sugar-appropriate choice for diabetic patients who need to reduce glycemic load without eliminating culturally significant foods. The glycemic index of boniato (~46) is lower than orange sweet potato (~54-70 depending on cooking method). This distinction matters: swapping orange sweet potato for boniato in a daily meal pattern can meaningfully reduce postprandial insulin demand in patients with insulin resistance, without asking them to abandon their food culture.
Peel, cube, and boil 20-25 minutes. Bake whole at 400°F for 50-60 minutes (takes longer than orange sweet potato due to drier texture). Roast cubed with olive oil and cumin. Mash with garlic and olive oil — the drier texture makes an exceptionally good mash. Available at Latin, Caribbean, and Florida grocery stores. Increasingly at Whole Foods and specialty stores.
Free, no account needed to ask.